When it comes to dieting to lose weight you have to control the quantity and quality of nutrients, especially fats. These are macronutrients that must be present in the diet, but also must be calculated into the total caloric value.
Foods contain different kinds of fats. All of them provide the same amount of calories (9 calories/1 g of fat), but not all have the same quality.
Therefore, to a diet is healthy and allows you to lose weight, you should not only calculate the amount of fat in your diet; but also its quality. For this reason, it is important to know which fats are best for losing weight.
Fats in the diet to lose weight
- While in a balanced diet saturated fats are present, it should be in low quantity. These are included in foods of animal origin, such as dairy products, meat and egg. Therefore you will choose these foods with low fat or nonfat visible. As for the egg, its clear you can eat every day or you can eat the whole egg not more than 3 times a week.
- Fats that integrate the diet should be mostly unsaturated, since these are the healthiest. Unsaturated fats are the best-known omega 3, omega 6 and omega 9. These fatty acids, while contributor of calories, are of very good quality and to maintain a profile of lipids in blood beneficial to cardiovascular health, and prevents fats deposited in both adipose tissue and the arteries.
These fats are included in plant foods: vegetables, fruits, whole grains, seeds and derivatives.
Given this information, when dieting you should include all foods, but choose those containing mostly good quality fats, and restricts foods that can not only increase your weight, it can harm your health also.